#wintersalads

Discover 5 delicious and nutritious winter salad recipes featuring seasonal ingredients like squash, kale, citrus, and nuts.

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Just a week since feasting on Thanksgiving turkey, stuffing, pumpkin pie and all the inevitable leftovers, we are now at the very outset of December and the upcoming holidays. This is the juncture when we leave one food-centric celebration only to glide seamlessly into a whole new round of potential over-indulgences in the form of bacon-wrapped everything holiday party appetizers, multi-course dinners and other tempting delights. However, if you’re already craving some lighter, healthier options and want to take a break from cooking and complicated meal prep, there’s nothing quite as refreshing and recharging as a “winter” salad. Your local farmers markets remain replete with a range of late fall bounty and will continue to have plenty of freshly harvested produce on hand. So read on for some recipe tips and compelling reasons to serve up a seasonally appropriate salad for dinner this month: Hydration Many raw fruits and vegetables contain high levels of water which is helpful in keeping our bodies well-hydrated during the colder months when we may not feel as thirsty or pay as much attention to drinking enough fluids as we do in the summer. Plus, low humidity levels both indoors and outside in the fall and winter can dry out and irritate one’s eyes and skin and parch the mucous membrane lining the respiratory tract. As a result, the risk of cold, flu and other infections is substantially increased. A diversity of locally grown apples abounds at farmers markets during the late fall and early winter months. There are several reasons why the old saying goes that “an apple a day keeps the doctor away” including the fact that apples are one of the most hydrating fruits available this time of year with an 86% water content. Raw apples will add a crisp sweetness and refreshing crunch to many winter salad recipes including this delicious kale, apple and goat cheese medley. Pears are also in season right now and, with an 80-84% water content, they will add hydration and a mildly exotic splash of autumnal flavor to a variety of unique salad recipes: Smoky Seared Pear, Blue Cheese, and Candied Pumpkin Seed Salad Winter Salad with Pears and Pomegranates Nutritional Value The technical definition of a salad is “a cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing.” And what could possibly be more nutrient laden than a variety of fresh, seasonal vegetables forming the basis of one’s meal? Many fall and winter vegetables are brightly hued, telegraphing their rich vitamin and mineral saturation and making it easy to “eat the rainbow” even when there’s frost and snow outside. Plus, vegetables in general are naturally high in fiber which can help lower cholesterol levels and leaves one feeling full and satiated. Large storage radishes reach peak season towards the colder months and boast high amounts of phosphorus, potassium, magnesium, calcium, vitamin A and vitamin C. The candy-pink interiors of watermelon radishes will add a splash of fun color to any winter salad such as this beet radish winter green salad. These root veggies are also a good source of phytochemicals and antioxidants. Carrots of all kinds contain an abundance of beta-carotene and can be added to salads both raw or roasted. This colorful roasted beet and kabocha squash salad can be categorized as winter comfort food without the guilt, but all the goodness. Storage and Longevity Another advantage of winter vegetables is that their natural hardiness to the elements translates to an extended shelf life in your refrigerator. A lot of these vegetables are known as “storage crops” because they can last for months without spoiling within a controlled environment. Root and tuberous vegetables; hard-shelled cucurbits (winter squashes and pumpkins); and some brassicaceous head crops, such as cabbages, are all good examples. This means that you can always keep these vegetables on hand so that they are readily available for easy meal prep and eating healthy all winter long.   Shredded white, green or purple cabbage makes for a seasonally appropriate salad base instead of lettuce during the winter months, as will kale and shaved Brussels sprouts. A head of cabbage stored properly in your crisper drawer will stay fresh for weeks and can be used as the anchor for some deliciously vibrant and nutritious recipes such as these:

Red Cabbage, Kale and Pomegranate Winter Salad

Sweet Crunch Winter Salad